Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat

209 calories in 1 cup (135 g). Per 100 g, protein: 12.2 g, carbohydrates: 1.8 g, fat: 11 g.

Serving
1
= 135 g
209KCAL

Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat, 1 cup

209 calories

Protein
16.5 g
Carbs
2.5 g
Fat
14.8 g
Fiber
0.27 g
Sugars
0.82 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories209
% Daily Value*
Total Fat 14.8 g19%
Saturated Fat 5.9 g29%
Cholesterol 440 mg147%
Sodium 425 mg18%
Total Carbohydrate 2.5 g1%
Dietary Fiber 0.27 g1%
Total Sugars 0.82 g
Protein 16.5 g
Vitamin D 3.1 mcg16%
Calcium 200 mg15%
Iron 2 mg11%
Potassium 231 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K54% 65.1 µg
  • Choline52% 284 mg
  • Vitamin B1244% 1.1 µg
  • Riboflavin (B2)38% 0.5 mg
  • Vitamin A30% 266 µg
  • Folate18% 70.2 µg
  • Vitamin D16% 3.1 µg
  • Vitamin E10% 1.5 mg
  • Thiamin (B1)7% 0.08 mg
  • Vitamin B66% 0.11 mg
  • Vitamin C6% 5.4 mg
  • Niacin (B3)1% 0.1 mg

minerals

% of the Daily Value in this serving

  • Selenium65% 35.8 µg
  • Phosphorus23% 289 mg
  • Sodium18% 425 mg
  • Zinc17% 1.8 mg
  • Calcium15% 200 mg
  • Iron11% 2 mg
  • Magnesium7% 28.4 mg
  • Potassium5% 231 mg
  • Copper2% 0.018 mg

How it compares

Against other records in Eggs and omelets, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Higher than 92%

    Same value as 0 of 146 other records.

    leastmost

  • Vitamin C

    Higher than 92%

    Same value as 3 of 146 other records.

    leastmost

  • Potassium

    Higher than 79%

    Same value as 1 of 146 other records.

    leastmost

  • Protein

    Higher than 67%

    Same value as 0 of 146 other records.

    leastmost

  • Carbohydrates

    Higher than 65%

    Same value as 1 of 146 other records.

    leastmost

  • Fiber

    Higher than 65%

    Same value as 40 of 146 other records.

    leastmost

Questions

How many calories are in egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat?
1 cup (135 g): 209 calories; protein: 16.5 g, carbohydrates: 2.5 g, fat: 14.8 g.
How much protein is in egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat?
12.2 g per 100 g. Its estimated share of calories is 31%, using 4 kcal per gram of protein.
How many net carbs are in egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat?
1.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water73.3 g
Energy155 kcal
Protein12.2 g
Total lipid (fat)11 g
Carbohydrate, by difference1.8 g
Fiber, total dietary0.2 g
Total Sugars0.61 g
Calcium, Ca148 mg
Iron, Fe1.4 mg
Magnesium, Mg21 mg
Phosphorus, P214 mg
Potassium, K171 mg
Sodium, Na315 mg
Zinc, Zn1.4 mg
Copper, Cu0.013 mg
Selenium, Se26.5 µg
Vitamin C, total ascorbic acid4 mg
Thiamin0.059 mg
Riboflavin0.37 mg
Niacin0.074 mg
Vitamin B-60.08 mg
Folate, total52 µg
Folic acid0 µg
Folate, food52 µg
Folate, DFE52 µg
Choline, total210 mg
Vitamin B-120.79 µg
Vitamin B-12, added0 µg
Vitamin A, RAE197 µg
Retinol168 µg
Carotene, beta342 µg
Carotene, alpha0 µg
Cryptoxanthin, beta12 µg
Lycopene0 µg
Lutein + zeaxanthin1,116 µg
Vitamin E (alpha-tocopherol)1.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)2.3 µg
Vitamin K (phylloquinone)48.2 µg
Fatty acids, total saturated4.3 g
SFA 4:00.068 g
SFA 6:00.053 g
SFA 8:00.034 g
SFA 10:00.08 g
SFA 12:00.094 g
SFA 14:00.33 g
SFA 16:02.7 g
SFA 18:00.95 g
Fatty acids, total monounsaturated3.5 g
MUFA 16:10.24 g
MUFA 18:13.3 g
MUFA 20:10.008 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1.5 g
PUFA 18:21.2 g
PUFA 18:30.037 g
PUFA 18:40 g
PUFA 20:40.004 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0.002 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol326 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707245, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.